FITNESS

9 Easy Stretches to Release Lower Back and Hip Pain

According to the medical statistics more than 26 million Americans, between the ages of 20 and 64, suffer from back pain.

The current age of technology dictates people to sit in front of the
computer for most of the day or working some other sedentary jobs. The
sitting position can cause tightness in the hamstrings, hip flexors, and
shoulders, as well as a weakening of the core (abdominals, glutes and
lower back).

Because the hip flexor, the Psoas, is directly connected to our
lumbar spine, when it gets tight, it will begin to tug uncomfortably at
the lower spine, causing stiffness uncomfortable hip pain and achiness
in the lower back.

To reverse some of this tightness, regularly stretching can help.

We offer you here 9 easy stretches that can be done just about anywhere:

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1. Child’s Pose | Hold 30 sec

Child’s Pose is a basic yoga pose that stretches the entire back, helping to open up the hips by stretching the glutes.

– Starting position – Start on your hands and knees in a tabletop
position, bringing your big toes together and taking your knees out
wide.

– Keep the shoulders on the ground and draw the left thigh towards you.

– Make sure you feel the stretch through your outer right hip.

Hold this pose for 30 seconds and then switch sides.

3. Figure 4 Twist | Hold 30 sec per side

This stretch is perfect for the lower back and helps to reduce hip pain.

– Starting position – Start by lying down on your back and bend your
knees, placing your feet on the ground and hips-width distance apart.

– Bending your right knee, place your right ankle above your left knee on the thigh.

– Place your arms by your head and flex your feet.

– Move your knees gently to fall to the right and keep the right ankle over the left thigh (bring your body into a twist).

– Keeping your feet flexed you should feel the stretch through your left hip.

Hold this pose for 30 seconds and then switch sides.

4. Runner’s Lunge | Hold 30 sec per side

This stretches the quadriceps, hip flexors, and abdominal muscles.

– Starting position – Begin in a tabletop position on your hands and knees.

– Step your right foot outside of your right hand, heel-toe the foot
forward and out a couple of inches. Make sure your right ankle should be
slightly in front of your right knee and your left knee down.

– As your hands are planted inside of your right foot, pressing your
hips forward you should feel a stretch through the front of your hips.